Cold rice with peas and carrots is a rice salad suitable for the hottest and summer days. Rich in color and dietary, it will color your day without weighing you down.
Vegetable season:
#fresh peas: April to June
#carrots: all year
#zucchini: May to October
- Difficulty: Easy
- Cost: Economical
- Preparation time: 30 Minutes
- Portions: 4
- Cooking methods: Stovetop
- Cuisine: Healthy
- Seasonality: Spring
- Energy 457.16 (Kcal)
- Carbohydrates 58.49 (g) of which sugars 5.99 (g)
- Proteins 19.82 (g)
- Fat 17.66 (g) of which saturated 2.74 (g)of which unsaturated 3.50 (g)
- Fibers 8.11 (g)
- Sodium 660.37 (mg)
Indicative values for a portion of 295 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Cold Rice with Peas and Carrots
for a vegan version replace the tuna with pan-fried diced tofu
- 17 oz peas (fresh in the pod)
- 1 1/4 cup brown rice (baldo)
- 2 carrots (or zucchini)
- 3.5 oz tuna in oil (drained)
- 2.3 oz black olives (pitted)
- 1 tablespoon pickled capers
- 2 tablespoons extra virgin olive oil
- to taste salt
optional to add:
– herbs like: basil, parsley, thyme, oregano
– spices: turmeric, nutmeg, chili pepper, ginger
Tools
- Cutting board and knife
- Pan (medium size) steel
- Bowl and spoon
Cold Rice with Peas and Carrots
Cook the vegetables
First, shell the fresh peas, or use frozen peas. Boil them in salted water.
Meanwhile, in a large pan cook the cleaned pea pods with salted water, once the water has reached a boil add the carrots. Remove the carrots when they are ready.
Then remove the pods from the water and cook the rice (brown) in it until done. Cooking the grain in the pod’s cooking water enhances its flavor.
Prepare the ingredients
TUNA: drain the oil and shred
OLIVES: cut in half
CAPERS: drain, rinse
CARROTS (or zucchini) already boiled: cut into regular pieces
PEAS: drain from cooking water
RICE: boil in hot salted water, drain and rinse under cold water
Combine the ingredients
As the ingredients are ready, add them to a large bowl. Add the rice last along with the oil and mix well.
Alternatives
Use another type of rice, like nerone, venere, or basmati.
Replace the tuna with: grilled chicken strips, diced cooked ham, cooked shrimp, sliced boiled eggs or frittata squares.
TRY also the Arlecchino rice salad.
